KEEPCALM

AND

SPOIL MOMAn At-Home SpacationIncluding Home Spa Treatments,

Exercise Tips, Recipes, &Hints for a Good Night’s Sleep

JJ Virgin

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INDEX

Copyright © 2016 JJ Virgin & Associates, Inc. All rights reserved.

The contents of this Keep Calm & Spoil Mom Guide are for your personal use only and are subject to the Terms And Conditions atwww.jjvirgin.com. The recipes have not been reviewed or approved by any government, healthcare organizations, or physician. Recipesmust be prepared according to provided instructions. Consult your primary health care provider with any related questions concerningyour personal  nutrition and fitness needs and the suitability of any recipes in light of your personal physical condition and circumstances.

JJVA assumes no responsibility for errors or omissions that may appear in this publication. While all attempts have been made to verifyinformation provided in this publication, neither the Authors nor the Publisher assume any responsibility for errors, inaccuracies, or omis-sions.

Neither JJ Virgin nor JJVA render medical advice. This book offers health, fitness, and nutritional information and is designed for educa-tional purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis,or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health careprofessional. Do not disregard, avoid, or delay obtaining medical or health-related advice from your health care professional because ofsomething you may have read in this book. The use of any information is solely at your own risk.

This information has not been evaluated by the FDA and is not intended to treat, diagnose, cure, or prevent any disease. This informationis not intended as a substitute for the advice or medical care of a qualified health care professional, and you should seek the advice ofyour health care professional before undertaking any dietary or lifestyle changes.

JJ Virgin

Morning Gratitude Journal Page 3

Pampering Home Spa Treatments 4

Helpful Exercise Tips 6

Delicious Recipes 8

Evening Gratitude Journal Page 14

Hints for a Good Night’s Sleep 15

Special Mother’s Day Offer 17

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GratitudeStart your day with gratitude!

The top three things/people I am most grateful for today are:

_________________________________________________________________

_________________________________________________________________

_________________________________________________________________

1

2

3

Bryce, JJ, Grant

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Invigorate Your Skin

Prior to taking a hot shower or bath, use a dry brush to exfoliate your skinand get your blood flowing. Start at your feet and brush using circular mo-tions, going from the feet all the way up your body. The purpose is to brushoff the dry skin.

Exfoliate in circular motions working toward your heart. If you start with yourarm, you’ll go from your fingertips toward your chest.

Remember, our skin is the largest organ in our bodies, and we’re continuallydetoxifying through it. Dry brushing helps to stimulate circulation, in additionto getting rid of all that dead, flaky stuff.

You can find natural boar bristle body brushes at health food stores or online.

Dry Brush

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Treat Yourself to aHome Spacation Treatment

Foot Scrub1 cup Epsom salts1/4 cup cornmeal (not cooked)1/4 cup apricot kernal oil (health food store)

Mix together all ingredients and scrubyour feet well.

Rinse and enjoy your softened tootsies!

Relaxing Soak2 cups Epsom salts1/2 cup sea salt1/4 cup baking soda4 drops of lavenderessential oil (health food store)

Blend together andstore in a sealed con-tainer. 

Use 1/4 cup to 1/2 cupper use; pour underfaucet when you runyour tub.

Moisturizing Hot Oil Soak1 ounce expeller-pressed grapeseed oil2 drops lavender essential oil (health food store)

Run bathwater nice and warm. When tub is almost full, add the oils. Soak for 20 minutes, then gently pat yourself dry. Moisturize lightly if necessary.

Spacation Treatment Recipes by Leanne Elywww.SavingDinner.com

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i'd love to see you schedule stretching into your day as a time of mindfulness,deep breathing, and meditation to start lowering your stress hormones. Every-one I know experiences some kind of stress!. I keep looking at these medicalstudies going, "Where is the person they're talking about who is not stressedout?" I don't know who or where they are. 

I will be the first to admit that I forget stretching and flexibility the most. AndI’m not alone. This needs to be incorporated for a couple of different reasons.Number one, it will help you get stronger. Flexibility actually improves strength,and strength improves flexibility. They go hand-in-hand. And when I talk aboutexercise being information and affecting your hormones, stretching fits right in.Stretching can help lower stress hormones, help you sleep better, and improveyour mood.

There  are  some  great  classesavailable  for  stretching  such  asyoga, especially if you can get inthere,  use  your  breath,  and  bemindful.  As  you  go  into  differentpostures, it can massage your in-ternal organs. I find every reasonnot  to  go  to  stretching  classes.Yoga classes are so darned long! IfI  could find a  15-30 minute yogaclass, I'd be a happy girl, so I kindof have to create my own.

You'll see that in the exercise video. I basically created kind of a pseudo-Vinyassa flow move that you can go through once on each side, or you can doit multiple times. Just be sure you're going into it warmed up. Do it after a hotshower or your burst training. When you're moving into a stretch, you want tothink of stretches as progressive. 

When you first start to stretch, your body doesn't trust you. Your body thinksthat you're going to rip something and hurt yourself. It will tense up at first. Asyou sit in a stretch, breathe through it. This breathing again helps lower your

Stretch!

t

CLICK TO VIEW VIDEO

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stress hormones. As you're breathing through it, your body also relaxes intothe stretch. A stretch should be progressive where you're holding each movefor 30-60 seconds. You don't bounce because when you bounce, you start allover again. This is not about creating pain. Stretching shouldn't be painful, butyou should stretch to release tension and breathe through it. You'll start to feelthat you can relax into it more deeply. 

Now,  here's  an  important  piece.You are going to want to stretch theflexible areas because you're reallyflexible there and it feels good. Ac-tually, the areas that you should bestretching are  the  tight areas be-cause  being  too  flexible  in  oneplace  and  tight  in  another  cancause an inbalance. That sets youup  for  injury. Focus on stretchingthe areas that are tight.

For most of us, those are going to be the chest muscles because we're alwaysreaching forward, driving, and working on the computer, as well as hip flexorsand hamstrings because these are all shortened when we sit too much. Workon stretching out those areas. You'll see I’ve focused on those areas in thevideo. 

Your body will tell you as you're startingto  stretch which  areas  are  still  reallytight. Focus on those. The areas thatfeel really loose don't really have to bedone. They're already there. You wantto maintain that, but again, focus moreon the areas that are tight, just like youwould with resistance training. If you'rereally,  really  strong  in  one  area  andweak  everywhere  else,  focus  on  theweak  areas.  It's  different  than  in  life,where  I  always  tell  people  focus  on

strength.  Here we focus on creating balance within your body. 

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RECIPES

Lemon-AIDMakes 32 ounces

Zest and juice of 1 lemon or lime32 ounces filtered water1 teaspoon L-glutamine powder* (optional)JJ’s Virgin Sprinkles (use as little as possible)1/2 thinly sliced lemon1-2 tablespoons chia seeds

In a pitcher, combine the lemon zest and juice with the water. Addthe glutamine powder (if using), Virgin Sprinkles (only if needed),and chia seeds. Stir well, then gently stir in the lemon slices.

Drink throughout the day to help keep your cravings away!

*L-glutamine is an amino acid that helps your body synthesize protein. It also easessugar cravings and supports gut healing.

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Two Breakfast Options to Start Your Day

Espresso-Almond ShakeJJ Virgin’s Sugar Impact Diet, Grand Central Life & Style, 2014Okay, this is just inspired. It combines the pick-me-up of espresso with the nuttiness ofalmond in a cold and creamy, easy-to-make shake. Extra points if you make it with Bullet-proof coffee!

Makes 1 serving

2 scoops JJ Virgin’s All-In-One Shake Vanilla1 scoop JJ Virgin’s Extra Fiber1/4 cup strong-brewed coffee or a shot of espresso1 tablespoon of almond butter2 teaspoons freshly ground flaxseeds1/4 teaspoon almond extract8-10 ounces unsweetened almond milk5-6 ice cubes

In your NutriBullet, combine the protein powder,fiber, coffee, almond butter, flaxseeds, almond ex-

tract, almond milk, and ice cubes. Mix until smooth. Thin with cold filteredwater if desired.

Mixed Berry & Avocado Protein PowerThe Virgin Diet Cookbook, Grand Central Life & Style, 2014When you sneak avocado into this delicious shake, you’re upping the healthy fat content and turning your fat-burning machinery to 11.

Makes 1 serving

2 scoops JJ Virgin’s All-In-One Shake Vanilla8 ounces So Delicious Dairy Free unsweetened coconut milk1 cup frozen mixed berries1/2 small ripe avocado1-2 tablespoons freshly ground flaxseeds1/4-1/2 cup cold filtered water

Combine protein powder, coconut milk, mixed berries, avocado, flaxseeds,and ¼ cup water in your NutriBullet. Blend until smooth. Thin with additionalcold water if desired.

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Swedish-Style Pecan Pancakeswith Orange and StrawberriesThe Virgin Diet Cookbook, Grand Central Life & Style, 2014

Add an elegant touch to your Mother’s Day morning with these Swedish-style pancakes.They’re thin and crepe-like, and I swapped the traditional jam with a delicious strawberry-orange topping. Pecans add a little protein crunch and slow your sugar absorption. Butyou’ll need more protein than that; I serve mine with a side of chicken breakfast sausage.

Makes 2 servings

FRUIT TOPPING:1 cup strawberries, sliced1 small orange, peeled, sectioned, and coarsely chopped1/4 teaspoon stevia extract

PANCAKES:1/2 cup Bob’s Red Mill Gluten-Free All Purpose Baking Flour1-1/2 scoops JJ Virgin’s All-In-One Shake mix Vanilla2 tablespoons arrowroot1/2 teaspoon aluminum-free baking powder1/4 teaspoon baking soda1/2 teaspoon stevia extract2 tablespoons finely chopped pecans3/4 cup So Delicious Dairy Free unsweetened coconut milk1/2 teaspoon vanilla extract2 teaspoons coconut oil

Combine the strawberries, orange, and stevia extract in a bowl; let stand forat least 15 minutes or refrigerate for up to 2 hours.

Sift the baking flour, protein powder, arrowroot, baking powder, baking soda,and stevia extract through a wire strainer into a mixing bowl; add the pecansand whisk to mix.

Combine the coconut milk and vanilla extract in a separate bowl. Put the wetingredients into the dry, and stir with a rubber spatula until just moistened.

Heat a large nonstick skillet over medium heat. Add 1 teaspoon of the co-conut oil and swirl to coat. Cook 4 pancakes at a time; for each, spoon 2slightly rounded tablespoons into the pan and spread into a thin 3-inch-diameter pancake. Cook until the tops of the pancakes have some bubblesand the bottoms are golden, about 3 minutes. Turn and cook 3 minuteslonger, or until golden brown and cooked through. Repeat with the remain-ing oil and batter. Serve topped with the fruit mixture.

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Jicama, Apple, and Pear SlawThe Virgin Diet Cookbook by JJ Virgin. ©2014 Grand Central Publishing This is one of those fresh, snappy, flavorful salads that instantly drop you into a summer scene.It has a nice balance of sweet and tart flavors with a crisp, refreshing texture, and it keeps well– so save some for tomorrow, if you can!

Makes 4 servings

1 cup shredded red cabbage1 cup shredded green cabbage1 medium apple, cored and cut into thin matchsticks1 medium ripe pear, cored and cut into thin matchsticks1/2 small jicama, peeled and cut into thin matchsticks, about 1 cup3 green onions, chopped4 teaspoons cider vinegar1 tablespoon macadamia nut oil1 tablespoon chopped fresh cilantro1/4 teaspoon sea salt

Toss the cabbages, apple, pear, jicama, green onions, vinegar, oil, cilantro, andsalt together in a large bowl. Let stand 30 minutes, tossing occasionally, to allowthe flavors to bloom.

More Menu Options for a Perfect Mother’s Day

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Pan-Seared Scallopswith Bacon and SpinachThe Virgin Diet Cookbook by JJ Virgin ©2014 Grand Central Life & StyleThis dish brings the elegance of dining out into your own home. You’ll savor the mildlysweet flavor of the scallops, and because they’re a rich source of vitamin B12 and omega-3 fatty acids, you’ll be giving your cardiovascular system a treat, too.

For moist, tender scallops, cook until they just turn opaque in the center.

Makes 4 servings

3 slices nitrate-free bacon1 medium onion, thinly sliced1 large shallot, sliced4 garlic cloves, sliced2 (10-ounce) packages frozen organicspinach, thawed,  and squeezed dry1/2 teaspoon sea salt, divided1/4 teaspoon freshly ground blackpepper, divided1 pound wild-caught sea scallops,about (16-20 per pound)

Heat a large nonstick skillet overmedium heat. Add the bacon and

cook, turning occasionally, until crisp, 6-7 minutes. Drain on a plate lined witha paper towel; chop and set aside.

Pour off all but 1 tablespoon bacon fat from skillet, setting aside an additional2 teaspoons for cooking the scallops. Heat the fat in the skillet over mediumto medium-high heat. Add the onion, shallot, and garlic; cook, stirring occasion-ally, until softened and lightly browned, 6-7 minutes. Add the spinach and cook,stirring, until hot, about 2 minutes. Stir in the bacon, 1/4 teaspoon of the salt,and 1/8 teaspoon of the pepper. Transfer to a bowl and keep warm.

Wipe out the skillet and heat the reserved 2 teaspoons bacon fat overmedium-high heat. Season the scallops with the remaining 1/4 teaspoon saltand 1/8 teaspoon pepper. Place the scallops in the skillet and cook, turningonce, until nicely browned and just opaque in the center, 5-6 minutes.

Divide the spinach among four plates and top with the scallops.

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Coconut Avocado MousseJJ Virgin’s Sugar Impact Diet Cookbook, ©2014 Grand Central Life & Style

Makes 4 servings

1 ripe avocado, halved, pitted, peeled, and mashed3/4 cup So Delicious Dairy Free Unsweetened Cultured Coconut Milk1-1/2 teaspoons JJ’s Virgin Sprinkles1 teaspoon grated lime zest1/4 teaspoon coconut extract1/4 cup unsweetened coconut flakes

Combine the avocado, Virgin Sprinkles, lime zest, and coconut extract in amedium bowl. Beat with a handheld electric mixer on the highest setting untillight and fluffy.

Gently fold in the coconut flakes.

Divide among four bowls and refrigerate for at least 1 hour before serving.

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AppreciationEnd your day with appreciation!

Three things that make me grateful for today are: 

_________________________________________________________________

_________________________________________________________________

_________________________________________________________________

1

2

3

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Get a Good Night’s Sleep

Practice what I call “sleep hygiene.” Earplugs and a noise machine help drownout extraneous noise, and a pitch-black room makes for sounder sleep.

Sleep has always been tops among my blog topics because to burn fat, buildmuscle, rev up your metabolism, and feel your best all day, you need 7–9hours of high-quality sleep every night. It’s not always easy, but here are afew ways I make it happen:

Create a power-down hour. To prepare for a solid night’s sleep, power downan hour before you hit the sack. That “urgent” email from your boss can waittill the morning, and trust me, you’re not missing anything with late-night re-runs and talk shows. Put your iPhone on “Do Not Disturb” mode and other-wise turn off electronics an hour before bed.

Go for calm. You’ve carved out that hour before bedsans electronics. Now replace Sex and the Cityreruns with a mind-calming routine. Try meditation,a hypnosis download, the Relaxing Soak with acup of chamomile tea and a good (not great) book,or deep breathing. Find what works for you toslowly shut down your mental chatter so you candrift into a solid night’s sleep.

Watch the alcohol. That second glass of pinot noir might pull you intoslumber, but it will also make you dehydrated and sleep poorly. If youhave a drink with or after dinner, pair it with two glasses of water. Justdon’t use alcohol to knock yourself out.

Ditto caffeine. Love my Bulletproof Coffee, but I restrict it to morning hours.Especially if you’re a slow metabolizer, a mid-afternoon java jolt can leaveyou jittery before bed, as anyone knows who unwisely downed a venti darkroast during a 2 p.m. brain fog. Keep the caffeine to morning hours andswitch to green tea (preferably decaf) by afternoon.

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Try Sleep Candy. Sometimes you need a little extra helping falling or stayingasleep. Most over-the-counter stuff creates an awful morning-after “hang-over,” and my friend Dr. Sara Gottfried says pharmaceutical sleep aids domore harm than help. Sleep Candy contains a synergistic blend of science-based nutrients that calm your mind and gently help you drift into slumber,plus it tastes delicious. You can only find Sleep Candy here.

Close your kitchen after dinner. Ideally you’ll stop eating three hours be-fore bed. (And no, that does not mean going to bed later!) Follow my platerules at dinner and call it quits for the day. If you’re hungry before bed, youdidn’t do dinner right. You might be thirsty, too. A study at the University ofWashington found that one glass of water before bed curbed hunger foreveryone who tried it.

Keep exercise early. (But don’t skip out!) Among its zillion benefits, bursttraining combined with weight resistance will make you a better sleeper. Butexercising too late in your day can leave you wired before bed, so you’reidly perusing the J Crew clearance sale while you should be sleepingsoundly. Keep that park hill bursting to morning or early afternoon hours.

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I can close my eyes and within10-15 minutes I’m sleeping soundly“Sleep Candy is my savior! As any woman who is

going through "The Change" (aka menopause) canattest, it messes with your sleep patterns. I keep mySleep Candy right next to me on my nightstand andwhen I wake at odd hours and realize that I’m noteasily going to get back to sleep, I take one. It tastesgreat and easily dissolves. I can close my eyes andwithin 10-15 minutes I’m sleeping soundly. I don’thave any fogginess or hangover at all and can wakeup feeling well rested. I’m so glad that a girlfriendrecommended this to me! JEN HIBBITS

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